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  1. Tiny shutterstock 579162439 JessicaFitnessUSA
    21 Apr 2017 - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    3x
    5 OHS, 5 press in bottom of snatch

    12 min ot find power snatch 1RM

    Every 90 seconds for 5 rounds:
    1 snatch @ 85-100 of PS 1RM

    EMOM 15
    1 clean, minutes 1-5 @ 75%, 6-10 @80%, 11-15 @85%

  2. Tiny shutterstock 579162439 JessicaFitnessUSA
    19 Apr 2017 - Workout
    Length: 60 minutes
    Equipment: Barbell, dumbbells
    Workout:

    Back squat
    1x5 @ 50%, 3x5 @70%, 3x5 @80%

    Snatch pull from the knee
    3x5 @ 50%, 2x5 @ 70%, 1x5 @ 80%

    Snatch
    3 @ 60%, 3 @70%, 3 @ 80%, 2 @ 85%

    Dumbbell lunges
    3x20

    bbc
  3. Tiny shutterstock 579162439 JessicaFitnessUSA
    14 Apr 2017 - Workout
    Length: 60 minutes
    Equipment: Barbell, KB
    Workout:

    Strict press in bottom of split jerk
    5 x 5 increasing in weight

    Work to heavy single complex of
    Clean, push press, push jerk
    Then 85, 90%

    Single leg RDL with kettlebell
    3 x 10 each leg

    Hip extensions
    3 x 10

  4. Tiny shutterstock 579162439 JessicaFitnessUSA
    07 Apr 2017 - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    5x complex of:
    Muscle snatch, OHS, paused snatch balance

    2 x 5 Snatch @ 75%

    E2MOM for 6 rounds
    3 cleans + 1 jerk % 70%
    2 cleans + 1 jerk @ 80%
    1 clean + jerk @ 85%
    repeat for second three rounds

    EMOM10
    paused clean, PC, HHC, jerk
    @65% and increasing

    bbc
  5. Tiny shutterstock 579162439 JessicaFitnessUSA
    05 Apr 2017 - Workout
    Body Parts: Lower back, shoulders
    Equipment: Barbell
    Workout:

    Back squat
    1 x 10 @ 60%, 3 x 10 @ 70%

    Clean pulls from below the knee
    3 x 5 @ 80%

    Hang power clean + push jerk
    1 x 10 @ 60%, 3 x 10 @ 70%

    3x10 Ab rollout
    3x10 weighted pushups

    bbc
  6. Tiny shutterstock 579162439 JessicaFitnessUSA
    31 Mar 2017 - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    5x
    Muscle clean, push press, push jerk

    Every 90seconds for 5 rounds
    BTN split jerk, split jerk starting @ 65%

    EMOM 10
    Paused DL, high hang full clean, hang power clean, starting @ 70%

    Back squat
    5 3 3 1 1 1 1

    Banded lateral steps

    Post 20170330 191426
  7. Tiny shutterstock 579162439 JessicaFitnessUSA
    29 Mar 2017 - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    EMOM 5
    3 high hang power snatches

    Work to heavy complex of
    1 Paused muscle snatch, 1 muscle snatch,  1 OHS

    Work to heavy single drop snatch, then to snatch balance

    Every 90seconds for 7 rounds
    1 full snatch, increasing weight

    5x3 snatch high pull @ 110%

  8. Tiny shutterstock 579162439 JessicaFitnessUSA
    24 Mar 2017 - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    Work to heavy single of
    1 muscle snatch, 2 BTN strict press
    Then
    2 muscle snatches EMOM3 at that weight

    5x three-position paused snatch shrug @ 65% then 75%

    Every 45 sec for 5 rounds
    Snatch shrug, hang high pull, full snatch @65%

    EMOM 5
    4 OHS @65%

    5x 1min Chinese Plank

  9. Tiny shutterstock 579162439 JessicaFitnessUSA
    22 Mar 2017 - Workout
    Body Parts: Hamstrings
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    4x8
    Deficit deadlifts @ 75%

    5x5 hang clean high pull @ 135#

    Find heavy single of complex from deficit:
    1 power clean, 1 squat clean, 2 front squats

    EMOM 5
    OHS @ 60%

  10. Tiny shutterstock 579162439 JessicaFitnessUSA
    17 Mar 2017 - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    5x
    Drop snatxh, OHS start @ 60%

    EMOM 5
    2 snatches start at 60% and increase

    10 min to find heavy single split jerk

    Every 90seconds, 5 rounds
    1 clean, FS, Push press, paused split jerk

    5x
    Chinese Plank, 1:00 on, :30 off

  11. Tiny shutterstock 579162439 JessicaFitnessUSA
    15 Mar 2017 - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    10 min to find heavy single of complex :
    1 clean pull, 1 full clean - at deficit platform

    Then 85%, 80%

    EMOM 6
    1 clean, 3 front squats

    EMOM 7
    3 OHP @ 70%

  12. Tiny shutterstock 579162439 JessicaFitnessUSA
    10 Mar 2017 - Workout
    Body Parts: Back, shoulders
    Length: 60 minutes
    Equipment: Barbell, GHD
    Workout:

    5x complex of
    Muscle snatch, push press, OHS

    Every 90seconds, 5 rounds
    Paused snatch, hang power snatch @ 75%

    Every 90seconds, 5 rounds
    2 cleans @ 80%

    Every 90seconds,  5 rounds
    1 cluster jerk starting at 50% of C&J and increasing

    3x
    15 hip extensions
    5 Hang snatch pulls @ 80%

  13. Tiny shutterstock 579162439 JessicaFitnessUSA
    08 Mar 2017 - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    6x3 snatch balance @ 65%

    Work to heavy complex of :
    From midlevel blocks, 2 full snatches 1 OHS

    Every 45 sec for 6 rounds :
    2 front squats from dead stops @ 60%

    EMOM 10
    4 high hang full cleans @ 95#

  14. Tiny shutterstock 579162439 JessicaFitnessUSA
    04 Mar 2017 - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    6x5 paused front squats starting at 50% and increasing

    Work to heavy complex of
    Clean pull, hang power clean, tall squat clean

    Every 90 seconds for 8 rounds:
    1 clean pull
    2 hang power cleans
    1 full clean
    1 push jerk
    1 split jerk

    bbc
  15. Tiny shutterstock 579162439 JessicaFitnessUSA
    03 Mar 2017 - Workout
    Body Parts: Snatch
    Length: 60 minutes
    Equipment: Barbell, bands
    Workout:

    5x
    1 drop snatch, 2 OHS @ 50%

    5x
    2 power snatches from midlevel blocks

    5x
    1 high hang snatch, 3 OHS @70%

    EMOM 8
    odd: 5-10 strict deficit HSPU
    even: 20-30 banded goodmornings

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